1. Decide what your subject is
2. Click on RECORD.
3. Try to talk for more than 1 minute.
4. Press PAUSE.
5. Press PLAY to listen to the recording.
6. Press PLAY again and try to write down everything you said.
7. Look at what you wrote. Try to make it better by fixing mistakes and adding more ideas and words
8. Press CLEAR on the recorder.
9. Press RECORD again and make a new recording with your improved script.
10. Press PAUSE and listen to the new recording. Is it better than the first one?

You can record on many sites but I recommend these two:

http://soundcloud.comCreate, record and share the sounds you create anywhere to friends, family and the world. The limit for a free account is 120 minutes.

http://audioboo.fm/
A mobile & web platform that effortlessly allows you to record and share audio for your friends, family or the rest of the world to hear. With the free account you can upload 5 minutes of audio each time. Record from your browser. Audioboo is available for iPhone, Android, and Nokia phones.